5 Best Healthy Sauces To Put On Chicken & Rice: Deliciously Healthy
As a culinary author and home chef, I always look for new and exciting ways to boost flavor in my dishes. The right sauce can enhance the traditional meal of chicken and rice, making it taste even better.
Here are my tips for healthy sauces that add flavor to chicken and rice while staying nutritious.
The Benefits of Healthy Sauces
Healthy sauces are a simple way to transform plain chicken and rice into a flavorful, satisfying meal. The right sauce boosts flavor without adding extra calories. This keeps your meals tasty and guilt-free. Healthy sauces, like tangy yogurt dressings or savory herb blends, add exciting flavors. They keep your taste buds engaged and help you reach your health goals.
Homemade sauces, in particular, have a nutritional edge over store-bought options. Store-bought sauces often contain added sugars, unhealthy fats, and preservatives. By making your sauces at home, you can control the ingredients, ensuring they’re fresh, wholesome, and tailored to your dietary needs.
Think about the difference. between a store-bought barbecue sauce full of high-fructose corn syrup versus a homemade version sweetened naturally with honey.
Take a look at the table below for a quick comparison of the benefits:
| Aspect | Homemade Sauces | Store-Bought Sauces |
| Ingredients Control | Full control over ingredients | Limited or none |
| Nutritional Content | Lower in sugars and additives | Often high in preservatives |
| Flavor Customization | Easily adjusted to taste | Pre-determined flavors |
Choosing healthier sauces boosts the taste of your chicken and rice. It also benefits your health. Small changes like these make a big impact on enjoying meals without compromising on health.
Read: How To Get BBQ Sauce To Stick To Chicken?
5 Healthy Sauces to Put On Chicken & Rice
1. Tomato & Basil Sauce
Tomato and basil sauce is a classic combination that adds flavor to chicken and rice. This sauce is tasty and healthy. It’s made with fresh tomatoes, garlic, and basil. These ingredients are full of nutrients and vitamins.
To make the sauce, sauté garlic in olive oil, add diced tomatoes, and simmer until the sauce thickens. Finish the sauce with fresh basil and season with salt and pepper to taste.
This sauce is low in calories and flavor, making it the perfect way to add a healthy twist to your chicken and rice.
2. Lemon & Herb Sauce
Lemon and herb sauce is a bright and fresh option that adds flavor to chicken and rice. Fresh lemon juice, olive oil, garlic, and herbs like parsley or thyme make this sauce healthy.
The tangy lemon and fragrant herbs pair perfectly with chicken and rice, creating a light and refreshing dish.
“I had my first French meal, and I never got over it. It was just marvelous. We had oysters and a lovely dry white wine. And then we had one of those lovely scalloped dishes and the lovely, creamy, buttery sauce. Then we had a roast duck, and I’m not sure what else was served.
– Julia Child, Chef
To make the sauce, mix the ingredients and pour over cooked chicken and rice.
3. Ginger & Garlic Sauce
Ginger and garlic sauce is a healthy and flavorful option for chicken and rice.
This sauce is made with grated ginger, minced garlic, soy sauce, and honey and has a tangy and slightly sweet flavor that pairs well with chicken and rice.
Ginger and garlic offer health benefits. They help reduce inflammation and support digestion.
4. Avocado Sauce
The avocado sauce is a healthy and creamy option for chicken and rice. This sauce is made with avocado, lime juice, cilantro, and garlic and has a rich and smooth texture that pairs well with the flavors of chicken and rice.
“Healthy sauces are a simple yet powerful way to elevate your chicken and rice’s flavor and nutritional value. With just a few fresh ingredients, you can create a flavor that nourishes your body and delights your taste buds.”
– Eat Gap Cook Editor –
Avocado is an excellent source of healthy fats, vitamins, and minerals, making it a nutritious addition to any meal. To make the sauce, blend the ingredients until smooth and creamy.
5. Greek Yogurt & Dill Sauce
Greek yogurt and dill sauce are healthy and tangy options for chicken and rice.
This sauce is made with Greek yogurt, chopped dill, lemon juice, and garlic and has a creamy and refreshing flavor that pairs well with the flavors of chicken and rice.
Greek yogurt is an excellent source of protein and calcium, making it a nutritious addition to any meal.
To make the sauce, mix the ingredients and season with salt and pepper to taste.
| Read: 10 Best Store-Bought Greek Dressings Tasted & Ranked |
FAQs on Healthy Sauces To Put On Chicken & Rice
Can you put soy sauce on rice?
Yes, soy sauce is commonly used to flavor and season rice dishes.
What sauce is best for a diet?
The best sauce for a diet is low in calories, sodium, and unhealthy fats while still adding flavor to your meals. Some healthy sauce options include tomato-based sauces, lemon and herb sauces, salsa, and mustard-based sauces. Reading the nutrition labels and ingredients list is essential to ensure your chosen sauce fits your dietary needs and goals.
In Conclusion
The right sauce can elevate simple and nutritious meals like chicken and rice.
Using healthy sauces that are low in calories, sodium, and bad fats can add flavor to your meals. This way, you keep your diet healthy while enjoying more variety.
Tomato and basil sauce, lemon and herb sauce, and ginger and garlic sauce are great choices. Avocado sauce, Greek yogurt, and dill sauce also add flavor and nutrition. These sauces work well with chicken and rice.
Experiment with different sauces to find the ones you enjoy most and that best fit your dietary needs and goals.
With these healthy sauce options, you can enjoy a delicious and satisfying meal without sacrificing your health.
